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137
Workout

Strengthening the muscles of the legs and buttocks for powerful jumps

~36 min.
~432 kcal
Female
⁉️ Comments

"Strengthening the muscles of the legs and buttocks for powerful jumps": This workout focuses on strengthening and developing the muscles in your legs and glutes needed to perform powerful, high jumps. Includes exercises with plyometric elements that help develop strength and endurance of these muscle groups.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Hammock - Dolphin
1
Level: 1
5
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Hero pose
1
Level: 1
15 sec.
Main exercises
Round 1
Side lunge - crosslunge
8
Level: 2
6
Pistol - Side lunge - cross lunge
9
Level: 3
4
Split Jump
9
Level: 2
15
Balanced side lunge single arm
9
Level: 3
12
Squat jump
9
Level: 2
12
Round 2
Side lunge - crosslunge
8
Level: 2
6
Pistol - Side lunge - cross lunge
9
Level: 3
4
Split Jump
9
Level: 2
15
Balanced side lunge single arm
9
Level: 3
12
Squat jump
9
Level: 2
12
Round 3
Side lunge - crosslunge
8
Level: 2
6
Pistol - Side lunge - cross lunge
9
Level: 3
4
Split Jump
9
Level: 2
15
Balanced side lunge single arm
9
Level: 3
12
Squat jump
9
Level: 2
12
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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